High-Protein Biscuits and Gravy Casserole

Your New Favorite Comfort Food Just Got a Healthy Upgrade

Hey there, friend! Let’s talk about one of life’s greatest simple pleasures: a big, steamy plate of biscuits and gravy. You know the one. That glorious, soul-warming dish that feels like a cozy Sunday morning hug. But if you’re anything like me, sometimes that classic comfort food can feel a little… heavy. It’s the kind of meal that makes you want to crawl back into bed for a nap instead of conquering your day.

Well, what if I told you we could have our biscuits and eat them too? What if we could capture every bit of that savory, creamy, deeply satisfying flavor but pack it with a powerful protein punch that actually fuels your body? Cue the confetti, because that’s exactly what this High-Protein Biscuits and Gravy Casserole is all about!

This isn’t about depriving yourself; it’s about upgrading your favorites. We’re taking fluffy biscuits, savory sausage, and creamy gravy, and we’re layering them with fluffy eggs and lean protein to create a meal-prep dream. It’s the ultimate all-in-one breakfast that’s hearty enough for dinner, perfect for feeding a hungry crowd, and a total game-changer for your weekly meal prep. So, tie on your favorite apron (the messy one is always welcome here), and let’s make a casserole that’s as kind to your goals as it is to your taste buds!

The Breakfast That Built a Community

This recipe has a special place in my heart, and it all goes back to my culinary school days. After a long, late night of studying sauces and practicing knife cuts, my classmates and I were always starving. Our tiny apartment kitchens became our labs, and we’d often pool our resources to create a massive “family” breakfast, no matter the time of day.

One particularly exhausted morning (or was it evening? The lines were blurry!), we stared into the fridge and saw the usual suspects: a roll of sausage, a carton of eggs, and a lonely packet of biscuits. We dreamed of biscuits and gravy, but we needed something more substantial to power through a full day of classes. In a moment of “why not?” inspiration, we decided to throw it all together in one big dish. We browned the sausage, whisked the eggs, and layered everything in a casserole dish. The result was a little messy, a lot cheesy, and an instant legend in our little student circle. It was the moment I realized that the best recipes aren’t always about perfection; they’re about sharing, experimenting, and creating something deliciously satisfying together.

Gathering Your Flavor All-Stars

Here’s everything you’ll need to build this glorious casserole. I’ve included some of my favorite chef insights and swaps so you can make it your own!

• 12 low-fat homestyle biscuits (like Pillsbury Grands): These are our carb-tastic foundation, providing fluffy pockets that soak up all the savory goodness. Chef’s Tip: Using them raw and quartered lets them bake up perfectly in the custard. For a homemade twist, you can use your favorite drop biscuit recipe!
• 20 oz lean turkey sausage: This is our secret weapon for maximum flavor without all the fat. I love the sage and black pepper kind. Substitution: Feel free to use pork sausage, chicken sausage, or even a plant-based crumble for a vegetarian version.
• 8 large eggs + 300g liquid egg whites: This dynamic duo creates the rich, protein-packed custard base that holds our casserole together. The extra egg whites boost the protein without making it too “eggy.” Chef’s Insight: Using whole eggs ensures a beautiful, golden color and rich flavor.
• 1 cup Fair Life skim milk: This adds creaminess to our egg mixture. I love Fair Life for its extra protein, but any milk you have on hand will work beautifully.
• 1 cup shredded 2% cheddar cheese (112g): Because everything is better with a little cheesy pull! The 2% milk cheese melts perfectly and keeps things lighter. Flavor Swap: Pepper Jack cheese would add a lovely kick!
• 2 packets Pioneer country gravy mix: A trusty shortcut for that classic, creamy gravy flavor. We’re keeping it simple so we can get this casserole in the oven fast!
• Salt and black pepper to taste: Your kitchen essentials! Season as you go, especially the egg mixture.
• Optional add-ins: This is where you get creative! I love stirring in a handful of chopped spinach for some greens, diced bell pepper for a sweet crunch, or sliced green onion for a fresh finish. A pinch of red pepper flakes never hurt anybody, either!

Let’s Build the Ultimate Breakfast Casserole!

Okay, team! It’s time to assemble our masterpiece. This process is as easy as 1-2-3, and I’ll be with you every step of the way with my favorite kitchen hacks.

1. Preheat and Prep. First things first, get that oven heating to a cozy 375°F (190°C). While it’s warming up, lightly grease your trusty 9×13-inch baking dish. A little spritz of cooking spray or a swipe of butter does the trick. Chef’s Hack: Doing this now means one less thing to do when your hands are covered in biscuit dough!
2. Brown the Sausage. Grab a large skillet and cook your turkey sausage over medium heat. Break it up with a wooden spoon as it cooks until it’s beautifully browned and cooked through. No pink allowed! Once it’s done, drain off any excess liquid and set it aside for a moment. Chef’s Tip: This is the perfect time to season it! A little extra black pepper or a pinch of garlic powder here is a game-changer.
3. Biscuit Foundation. Now, take your raw biscuits and use a pair of kitchen scissors or a sharp knife to cut each one into quarters. They don’t have to be perfect! Scatter these fluffy little nuggets evenly across the bottom of your prepared baking dish. They’re going to be our delicious, pillowy base.
4. Create the Custard. In a large bowl (I mean large—we’re adding a lot of good stuff!), whisk together the whole eggs, liquid egg whites, milk, and a good pinch of salt and pepper. Whisk until it’s smooth and beautifully combined. Now, stir in your cooked (and slightly cooled) sausage, any of those fun optional add-ins you’re using, and half of your shredded cheddar cheese. Stir it all together like you’re mixing up a pot of gold!
5. The Big Pour. Carefully pour this glorious egg and sausage mixture right over the biscuit pieces in the baking dish. Use a spatula to make sure everything is evenly distributed. Don’t worry if the biscuits look a little drowned; they’re going to puff up and become one with the custard as they bake.
6. Gravy Magic. Now, prepare your country gravy according to the packet instructions (usually just with water). Once it’s thick and creamy, it’s time for the fun part. Instead of dumping it all in one spot, take a spoon and gently dollop it over the entire surface of the casserole. Then, take a knife or the back of the spoon and gently swirl it through the top layer of the egg mixture. You don’t want to mix it in completely—just create beautiful, savory ribbons of gravy.
7. Cheesy Blanket & Bake! Finally, sprinkle the remaining half of your cheddar cheese over the top. This is going to create that irresistible, golden-brown cheesy crust we all love. Pop the casserole, uncovered, into your preheated oven and bake for 35-40 minutes. You’ll know it’s done when the eggs are fully set (no jiggling in the center!) and the biscuits on top are a perfect golden brown.
8. The Hardest Part: Let it Rest. I know, I know. It smells incredible and you want to dive right in. But trust me on this one! Let the casserole cool on a wire rack for about 10-15 minutes before slicing. This allows everything to set up perfectly, making for clean, beautiful slices instead of a delicious mess.

How to Serve Up This Cozy Masterpiece

This casserole is a star all on its own, but a little presentation flair never hurts! Here are a few of my favorite ways to serve it up.

For a classic, hearty breakfast plate, slice a generous square and place it right in the center. I love garnishing with a sprinkle of fresh chopped chives or parsley for a pop of color and freshness. A few dashes of hot sauce on the side are a must for my household!

If you’re serving a crowd for brunch, keep it simple. Place the whole baking dish right on the table (on a trivet, of course!) and let everyone serve themselves. Pair it with a big fruit salad, a pot of strong coffee, and maybe a pitcher of mimosas for the ultimate weekend vibe.

And for my meal-preppers, this is your golden ticket. Once the casserole has cooled completely, slice it into 12 portions. You can store them in individual airtight containers in the fridge for up to 4 days. In the morning, just grab one, reheat it for 60-90 seconds in the microwave, and you have a hot, protein-packed breakfast that will keep you full and focused all morning long.

Make It Your Own: Delicious Twists & Swaps

One of the best things about a casserole is its flexibility. Don’t be afraid to play with the recipe and make it suit your cravings or dietary needs!

• Southwest Fiesta: Swap the turkey sausage for spicy chorizo (drain well), use a Pepper Jack cheese, and add a can of drained green chiles and a half cup of corn to the egg mixture. Serve with salsa and avocado!
• Garden Veggie Delight: Go vegetarian by skipping the sausage and sautéing a mix of mushrooms, zucchini, onions, and bell peppers. You might want to add a pinch of smoked paprika for that savory, umami depth.
• “Everything Bagel” Style: Stir two tablespoons of everything bagel seasoning into the egg mixture and sprinkle another tablespoon on top with the cheese. It’s a flavor explosion!
• Gluten-Free Friendly: This is an easy swap! Simply use your favorite gluten-free biscuit dough and a gluten-free gravy mix. The rest of the recipe is naturally gluten-free.
• Dairy-Free Delicious: Use an unsweetened, unflavored almond or oat milk in the eggs and the gravy. Then, top with your favorite dairy-free shredded cheese. It works like a charm!

Emily’s Kitchen Confidential

This recipe has evolved so much from that first messy, student-kitchen experiment. The biggest game-changer was discovering the “swirl” method with the gravy. My first attempt involved just pouring the gravy on top, which resulted in a slightly separate layer. Swirling it in creates those pockets of creamy flavor in every single bite.

A funny kitchen story? Oh, I have plenty. The first time I made this for my now-husband, I was so nervous to impress him that I accidentally used a tablespoon of salt instead of a teaspoon. Let’s just say it was… inedibly savory. We ended up ordering pizza and laughing about it, and it’s now our favorite “remember when you tried to poison me?” story. The moral of the story: always taste as you go!

Your Questions, Answered!

I’ve gotten a lot of questions about this casserole over the years. Here are the most common ones to help you avoid any kitchen hiccups.

Q: My casserole is still jiggly in the middle after 40 minutes. What do I do?
A: No worries! Oven temperatures can vary. Just cover the top loosely with foil to prevent the cheese from over-browning, and pop it back in for another 5-10 minutes. The foil traps the heat and helps the center cook through without burning the top.

Q: Can I assemble this the night before?
A: You absolutely can! This is a fantastic make-ahead breakfast. Just follow all the steps up to the point of baking. Cover the dish tightly with plastic wrap or a lid and refrigerate overnight. In the morning, let it sit on the counter for 20-30 minutes while the oven preheats, then bake as directed. You may need to add a few extra minutes to the bake time since it’s going in cold.

Q: Can I freeze the leftovers?
A> For sure! Once baked and cooled, individual slices freeze beautifully. Wrap each slice tightly in plastic wrap and then in foil, or place them in a freezer-safe bag. They’ll keep for up to 3 months. To reheat, thaw overnight in the fridge and then microwave, or reheat from frozen in the oven at 350°F until warmed through.

Q: My biscuits sunk to the bottom. What happened?
A> This usually happens if the biscuit pieces are tossed in the wet mixture instead of forming a base layer. Remember the order: biscuits on the bottom, custard poured on top. This helps them rise and integrate perfectly as they bake.

Fueling Your Body & Soul

I’m a firm believer that food should be both delicious and nourishing. This casserole is a perfect example of that balance. By using lean turkey sausage, incorporating liquid egg whites, and choosing a 2% milk cheese, we’ve created a dish that is incredibly high in protein—around 25 grams per serving!

Protein is essential for keeping you full and satisfied, helping to maintain muscle, and providing steady energy throughout your day. The carbohydrates from the biscuits give you that immediate fuel, while the fats from the eggs, sausage, and cheese help with nutrient absorption and flavor. This macro-friendly balance makes it an ideal meal for active individuals, busy families, or anyone looking for a satisfying comfort food that supports their wellness goals. Remember, these are estimates; your specific nutritional content may vary based on the exact brands and ingredients you use.

Ready, Set, Chow Down!

And there you have it! Your new go-to recipe for a breakfast (or lunch, or dinner) that feels like a decadent treat but acts like a nutritional powerhouse. This High-Protein Biscuits and Gravy Casserole is proof that you don’t have to give up the foods you love to feel your best. It’s all about smart, flavorful twists.

I hope this recipe brings as much joy and comfort to your kitchen as it has to mine. Making it, sharing it, and hearing your stories is my absolute favorite part of this job. So, if you give it a try, I’d love to hear from you! Tag me on social @TastyChow or leave a comment below and tell me all about your creation.

Now, go forth and bake something amazing. Your future well-fed, energy-filled self thanks you!

With a full heart and a happy appetite,
— Emily